Shoulder and biceps workout:
Nice finish to the 531 for the seated barbell press. I will add 15 pounds to the max, as I under started the initial weight. Solid workout and made gains. Biceps were full when finished.
Seated shoulder press: 3 warms, 155/5 175/3 195/1,7
Front raise ss: 50 60 70 70
with side lateral: 22 x 4
Barbell shrug: 1 warms, 225/12 235/11
Alt db curl: 2 warms, 55/5 60/5
Barbell curl: 1 warm, 90/8,10
Con curl: 30/12,12
Tomorrow will be a deload on the front squats, and then I will have 3 planned off day from the weights. Going on a mini trip with the family, and thereafter its go time. I will use the month of January as the true test to see where I am at for competing.